Vegetarian foods high in Folate

This ranking cannot tell you whether someone actually absorbs and uses folate well, or whether they have a genetic variant that slows the conversion of one folate form to another. What it does show is where folate lives in food and which items hit the 400 mcg Daily Value in a modest serving.

Folate concentrates in leafy greens, legumes and offal. The ranking stacks foods by their folate density per 100 g; this is not the same as bioavailability, since some plant sources contain folate in forms your body takes up less readily than others.

FDA daily value: 400 mcg

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Showing 5251–5300 of 7,106 foods

#	Food	Category	Per 100 g	% DV	Source
5251	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5252	Potato, flesh, baked, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5253	Pokeberry shoots, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5254	Mustard greens, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5255	Carrot, canned, drained solids, unsalted	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5256	Candies, bars, Twix, chocolate fudge cookie	Sweets	9.00 mcg	2%	CNF
5257	Arrowhead, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5258	Candies, truffles, homemade	Sweets	9.00 mcg	2%	CNF
5259	Candies, fudge, peanut butter, homemade	Sweets	9.00 mcg	2%	CNF
5260	Dessert, flan, caramel custard, homemade	Sweets	9.00 mcg	2%	CNF
5261	Cheese, mozzarella, low sodium	Dairy and Egg Products	9.00 mcg	2%	CNF
5262	Cheese, processed product, swiss, slices, low fat	Dairy and Egg Products	9.00 mcg	2%	CNF
5263	Tomato sauce, unsalted	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5264	Radish, hawaiian style, pickled	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5265	Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour	Sweets	9.00 mcg	2%	CNF
5266	Peach, canned, heavy syrup, drained	Fruits and fruit juices	9.00 mcg	2%	CNF
5267	Sauce, adobo fresco	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
5268	Sauce, tomato chili sauce, bottled, salted	Soups, Sauces and Gravies	9.00 mcg	2%	CNF
5269	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	9.00 mcg	2%	CNF
5270	Fast foods, side dish, potato, mashed	Fast Foods	9.00 mcg	2%	CNF
5271	Fast foods, side dish, potato, baked, topped with cheese sauce	Fast Foods	9.00 mcg	2%	CNF
5272	Grains, rice, white, medium-grain, dry	Cereals, Grains and Pasta	9.00 mcg	2%	CNF
5273	Sweets, marmalade, orange	Sweets	9.00 mcg	2%	CNF
5274	Dessert, egg custard, dry mix prepared with whole milk	Sweets	9.00 mcg	2%	CNF
5275	Candies, bars, Mars almond	Sweets	9.00 mcg	2%	CNF
5276	Dessert, frozen, ice cream, French vanilla, soft serve	Sweets	9.00 mcg	2%	CNF
5277	Candies, caramels, chocolate flavour roll	Sweets	9.00 mcg	2%	CNF
5278	Drink, orange, vitamin C added, frozen concentrate, water added	Beverages	9.00 mcg	2%	CNF
5279	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	9.00 mcg	2%	CNF
5280	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	9.00 mcg	2%	CNF
5281	Malted milk, chocolate flavour, powder, milk whole milk	Beverages	9.00 mcg	2%	CNF
5282	Coffee, instant, with sugar, mocha flavour, powder	Beverages	9.00 mcg	2%	CNF
5283	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	9.00 mcg	2%	CNF
5284	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	9.00 mcg	2%	CNF
5285	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	9.00 mcg	2%	CNF
5286	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	9.00 mcg	2%	CNF
5287	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	9.00 mcg	2%	CNF
5288	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5289	Tomato ketchup (catsup)	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5290	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5291	Tomato products, canned, sauce with mushrooms	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5292	Tomato products, canned, sauce	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5293	Pumpkin, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5294	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5295	Potato, flesh, baked	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5296	Carrot, canned, drained solids	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5297	Seaweed, spirulina, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5298	Watercress, raw	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5299	Turnip, boiled, drained	Vegetables and Vegetable Products	9.00 mcg	2%	CNF
5300	Tomato, red, ripe, canned with green chilies	Vegetables and Vegetable Products	9.00 mcg	2%	CNF

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Vegetarian foods high in Folate

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